A. YGIG Triathlon in Teams of 2:

5 km row (switch as needed) TC: 20 min
4 Miles Echo bike (switch as needed) TC: 11 min
1 mile run (together) (scale to finish sub 9 min)

Time Cap:40 min
Take outdoor clothes for the run!!
If weather conditions are too bad… choose another erg (ski/bike) or row again.

A. Skill and Strength

6 sets

3 Max height wallballs + 3 Max distance broadjumps

B. Wod

Emom24

1. 40s alt. Boxstepups
2. 30s hang powercleans
3. 40s row
4. 30s DB pushpress

A. Gymnastics Capacity

5 sets of:
50 DU´s
5-12 strict HSPU
6 Burpee BJ overs (24/20'')
rest 60sec.

B. Squat Clean Thruster 5 x 30 Seconds

Squat Clean Thruster
Squat Clean Thruster
Squat Clean Thruster
Squat Clean Thruster
Squat Clean Thruster

Work with 50-60% of 1RM C+J. Aim for fast and efficient DNG reps.

C. 20 minute EMOM of Echo Bikes and Rowing

Echo Bike
Row

Choose a number of cal that you can finish in ~45-50sec. consistently for all 10 sets.

A1. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

work @RPE 8-9
TNG

A2. One Arm Dumbbell Shoulder Press 3 x 4-8

4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press

Work @ RPE 8-9

A3. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work @ RPE 8-9

B. Finisher

6min AMRAP of:
"Cindy"
5 Pull ups
10 Push ups
15 Air squats